MONDAY, NOVEMBER 27th
A.
Take 12 minutes to build to a 1-RM Shoulder Press
B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
TUESDAY, NOVEMBER 28th
A.
Every 2 minutes for 10 minutes (5 sets):
Front Squat x 5 reps @ 65-75%
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike
9 Power Cleans (185/135 lbs)
WEDNESDAY, NOVEMBER 29th
A.
In teams of three, complete 5 sets each of:
300/250 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Back Squats (135/95 lbs)
THURSDAY, NOVEMBER 30th
A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
B.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run
FRIDAY, DECEMBER 1st
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
70-80% of 1RM Power Snatch
B.
Three rounds for time of:
10 Power Snatches (115/80)
20 Push-ups
30 Wallballs (20/14)
SATURDAY, DECEMBER 2nd
A.
As many rounds as possible in 25 minutes with a partner of:
10 Thrusters (135/95)
30 Calorie Bike (Row)
20 Chest to Bar Pull-Ups